Ergogenic Aids Flashcards
(45 cards)
what are ergogenic aids
substances or devices that enhance energy production, or use recovery and provide athletes with a competitive advantages
when do ergogenic use by athletes date back to
roman empire
what is the use or ergogenic aids have the goal of
improving physical work capacity or athletic performance
what mechanisms do ergogenic aids include
improve capacity of muscle and/or oxygen transport and utilization
remove or reduce inhibitory mechanisms
WADA
world anti doping agency
WADA banned . list some
anabolic androgenic steroids
hormones
beta 2 agonsits
hormone antagonissts and modulators
diuretics
stimulatns
narcotics
annabinoids
glucocorticosteroids
what is creatine and where is it synthesizedq
a non protein nitrogen
it is synthesized in the liver and pancrease
where is creatine found
in meats
creatine monhydrate is the most common
where is most create stored. what is it stored as
95% stored in skeletal
muscle
* 2/3 as phosphocreatine,
1/3 as free creatine
Creatine is Effective for.
- In untrained subjects performing a single 15-s bout of sprint cycling
- In trained subjects performing activities such as swimming, cycling, and running
- In trained and untrained older adults
- In resistance-trained individuals
- In trained rowers
- During rapid weight loss
- When short-term supplementation does not increase muscle PC
What is creatine loading
taking around 20 g a day for a week to maximize storage in the body
OR
just take the 3 to 5 g a day for 3 to 4 weeks
consuming creatine with a sugar drink can do what
increase creatine uptake and storage in skeletal muscle
what is caffeine
a central nervous system stimulant
when is caffeine effects noticed
15 to 45 min after consumption, peak is 1 hour post
what does caffeine compete with
adenosine receptors in CNS
demonstrated effects of caffeine
increased alertness and concentration
* Faster response
* Improved energy level
* Elevated mood
* Decreased fatigue
* Lowered perception of effort
* Increased fat metabolism
risks of caffeine
Nervousness, tremors
* Insomnia, disruption of normal sleep patterns
* Addictive
how does sodium bicarbonate work
acts as an estrocellular (blood) buffer, aiding intracellular pH regulation by raising the extracellular pH and HCO2 concentrations
sodium bicarbonate on performance
enhanced performeance. about 2% of short term, high intensity sprints lasting about 60 secuconds.
and recuded efficiency as the effort duration exceeds 10 minutes
what is beta alanine
a amino acid made in the liver
What does beta alanine improve
HITT via buffereing protons
and time to take failure for running and cycling bouts greater than 90% Vo2
beta alanine on prolonged tasks
no real evidence
mechanism of beta alanine
carnosine is intracellular proton buffer
antioxidant properties
what did beta alanine facilitate in relation to training volume. what about strength
greater training volume
unclear on strenth outcome
